Lidl Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week gives you five different dinners built around Lidl's fresh meat and fish deals: chicken twice (ground chicken skillet on Monday, crispy baked wings on Wednesday), beef stew on Tuesday, pork chops on Thursday and Faroe Island salmon on Friday. The single 5 lb bag of yellow potatoes at $2.99 does double duty in Tuesday's stew and Thursday's mash, and your two bags of frozen vegetables cover Monday's skillet and Thursday's plate. The salmon is the treat of the week at $13.49 for 1.5 lb, while the ground chicken at $2.79 keeps Monday simple and cheap. Tuesday's stew needs about 2 hours, so start it in the morning or cook it the night before, and check the labels on your tamari, broth and baking powder so everything stays gluten-free.

5-DAY MEAL PLAN

Monday
Meal: Ground Chicken and Frozen Vegetable Rice Skillet with Avocado
Description: Ground chicken is browned in a skillet, then tossed with PEAK HARVEST frozen vegetables, garlic, ginger and gluten-free tamari. It is served over steamed white rice and topped with sliced avocado.
Sale items used: BUTCHER'S SPECIALTY fresh ground chicken, 16 oz; PEAK HARVEST frozen vegetables, family size, 32 oz; avocado, 1 ct
Prep time: 30 minutes
Serving note: Use 1 pack (16 oz, 1 lb) ground chicken, 1 bag (32 oz) frozen vegetables (check the label to confirm there is no sauce or seasoning packet) and 2 avocados. Cook 1.5 cups dry white rice from the pantry. Use only tamari labeled gluten-free.
Recipes:
- Ground Chicken and Rice with Veggies (One Pan)
- Ground Chicken Fried Rice
- Ground Chicken Fried Rice

Tuesday
Meal: Slow-Simmered Beef Stew with Yellow Potatoes
Description: Cubed beef stew meat is browned, then simmered with yellow potatoes, onion and garlic in gluten-free beef broth until tender. The stew is thickened with a cornstarch slurry instead of flour.
Sale items used: BUTCHER'S SPECIALTY fresh boneless beef stew meat; yellow potatoes, 5 lb
Prep time: 2 hours (20 minutes active)
Serving note: Use 1.5 lb beef stew meat and about 2.5 lb yellow potatoes from the 5 lb bag (the rest goes to Thursday). Total time is about 2 hours, so make it ahead: brown the beef and start the simmer in the morning, or cook it the night before and reheat gently, since it tastes even better the next day.
Recipes:
- The Gluten-Free Beef Stew That Tastes Like It Simmered All Day
- Easy Gluten-Free Beef Stew: 3 Cooking Options
- Slow Cooker Beef Stew (Gluten-Free)

Wednesday
Meal: Baked Chicken Wings with Roasted Cauliflower
Description: Whole chicken wings are patted dry, tossed with gluten-free baking powder and smoky spices, and baked on a rack until crisp. A head of cauliflower is roasted alongside until browned at the edges.
Sale items used: BUTCHER'S SPECIALTY fresh whole chicken wings, family pack; cauliflower, 1 ct; KERRYGOLD grass-fed pure Irish butter, 8 oz
Prep time: 55 minutes
Serving note: Use 2 lb chicken wings (from the family pack) and 1 head cauliflower. Toss the wings with 1 tsp pantry baking powder (use a gluten-free labeled brand) plus smoked paprika, garlic powder and salt, and bake at 425 F for 45 to 50 minutes, flipping once. Toss the finished wings in 2 tbsp of the butter (about a quarter of the 8 oz pack).

Thursday
Meal: Pan-Seared Pork Chops with Skillet Apples, Mashed Yellow Potatoes and Vegetables
Description: Thin bone-in pork loin chops are seared in a hot skillet for a few minutes per side, then served with apples softened in butter and onion. Creamy mashed yellow potatoes and steamed frozen vegetables round out the plate.
Sale items used: BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops; CRIMSON CRISP apple tote, 2 lb; yellow potatoes, 5 lb; PEAK HARVEST frozen vegetables, family size, 32 oz; KERRYGOLD grass-fed pure Irish butter, 8 oz
Prep time: 40 minutes
Serving note: Use 2 lb pork chops, 1 apple tote (2 lb, sliced) and the remaining about 2.5 lb of the yellow potatoes. Use 1 bag (32 oz) frozen vegetables. Use about 4 tbsp of the butter (3 for the mash, 1 for the apples). Thin chops cook in 3 to 4 minutes per side, so do not overcook them.
Recipes:
- Apple Cider Pork Chops
- Fall Inspired Cinnamon Apple Pork Chops (Gluten Free)
- Pan-Seared Pork Chops with Caramelized Apples

Friday
Meal: Oven-Roasted Faroe Island Salmon Fillet with Buttered Mini Corn on the Cob and Rice
Description: A FISH MARKET Faroe Island whole salmon fillet is cut into four portions, seasoned and roasted in a hot oven until flaky. It is served with buttered mini sweet corn on the cob, steamed white rice and sliced avocado.
Sale items used: FISH MARKET fresh Faroe Island whole salmon fillet; PEAK HARVEST frozen mini sweet corn on the cob, 12 ct; avocado, 1 ct; KERRYGOLD grass-fed pure Irish butter, 8 oz
Prep time: 35 minutes
Serving note: Use 1.5 lb salmon fillet (about 6 oz per person), 1 pack (12 ct) mini corn on the cob (3 per person), 2 avocados, and the last of the butter (about 2 tbsp, finishing the 8 oz pack across the week). Cook 1.5 cups dry white rice from the pantry. Roast the salmon at 400 F for 12 to 15 minutes.
Recipes:
- Roasted Salmon + Mexican Street Corn Rice

SHOPPING LIST

Buy on sale:
- BUTCHER'S SPECIALTY fresh ground chicken, 16 oz (x1 pack): $2.79
- PEAK HARVEST frozen vegetables, family size, 32 oz (x2 packs): $2.00
- avocado, 1 ct (x4): $1.96
- BUTCHER'S SPECIALTY fresh boneless beef stew meat (1.5 lbs): $8.99
- yellow potatoes, 5 lb (x1 bag): $2.99
- BUTCHER'S SPECIALTY fresh whole chicken wings, family pack (2 lbs): $3.98
- cauliflower, 1 ct (x1): $1.99
- BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops (2 lbs): $4.98
- CRIMSON CRISP apple tote, 2 lb (x1 tote): $2.49
- FISH MARKET fresh Faroe Island whole salmon fillet (1.5 lbs): $13.49
- PEAK HARVEST frozen mini sweet corn on the cob, 12 ct (x1 pack): $2.99
- KERRYGOLD grass-fed pure Irish butter, 8 oz (x1): $3.29

Pantry staples needed:
- White rice (about 3 cups dry total)
- Gluten-free tamari
- Gluten-free beef broth
- Cornstarch
- Baking powder (gluten-free labeled)
- Corn oil or other cooking oil
- Onions and garlic
- Fresh ginger
- Smoked paprika, garlic powder, salt and black pepper
- Bay leaf